Saving Calories by Substituting Nutritious Foods in Cooking

Dieters have to brave going into the kitchen and preparing nutritious foods to eat. Cooking and eating low-cal and lowfat, nutritious foods needn’t be difficult. The following table lists a few diet-friendly switches to consider.

Calorie-Shaving Switches in Your Food Preparation

Instead Of

Use

Calories Saved

1 medium white potato

1 medium sweet potato

100

3 ounces ground beef

3 ounces ground turkey meat*

100

1 tablespoon mayonnaise

1 tablespoon lowfat mayonnaise

65

10 fried tortilla chips

10 baked tortilla chips

20

1 cup whole milk cottage cheese

1 cup fat-free or 1% milk

64 (fat-free) or 48 (1%)

1 flour tortilla

1 corn tortilla

50

1 cup whole milk

1 cup 1% cottage cheese or ricotta cheese whirled in a
blender

268

1 whole egg

2 egg whites

46

1/2 cup cream

1/2 cup evaporated fat-free milk

145

1/2 cup premium ice cream

1/2 cup regular ice cream

100

3 1/2 ounces tuna in oil

1/2 ounces tuna in water

80

1/2 cup canned fruit in syrup

1/2 cup canned fruit in juice

25

*Make sure that you select ground turkey breast meat. When the label says simply “ground turkey,” skin may be included, and that means added fat.

Tired of the same old broiled chicken breast or plain potato? Reach for one of these flavor-makers to spice up your palate:

Mustard

Hot sauce

Chili powder

Aged balsamic vinegar

Salsa

Grated horseradish

Wasabi

Harisa (Moroccan pepper paste)

Pickles

Add 2 tablespoons prepared mustard to 1/2 cup pan drippings (that you have skimmed of their fat) and heat to boiling. You get a velvety sauce without needing to add cream, butter, or flour.

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